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The Treeline Endurance Couch-to-50K Plan (includes Running Strength Routine)

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The Treeline Endurance Couch-to-50K Plan (includes Running Strength Routine)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Treeline Endurance

Length

24 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

It's the training plan you asked for! The 24-week Treeline Endurance Couch-to-50K Training Plan takes the concepts discussed in our popular TreelineEndurance.com article by the same name and applies those concepts to training for your first 50K ultra.

This 20-24 week plan is best for athletes with zero or little experience, or who are coming back into running after a long time away due to injury or other priorities. This plan will lead athletes to the successful completion of their first trail 50K running race.

The plan consists of moderate weekly volume (5 runs per week) and puts the most emphasis on building long run duration. Most time and energy commitments will occur on the weekend and eventually progress to back-to-back long runs, which are essential for fatigue resistance in the late miles of your 50K effort.

Trails are not required for most weekday training but should be a priority on weekends. The plan also includes a progression of speed workouts and a foundation of trail running-specific strength to stave off common overuse injuries.

More information on the strategy behind this plan structure can be found on our website: https://www.treelineendurance.com/post/the-couch-to-trail-50k-training-plan

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
04:47:00 04:00:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
04:47:00 04:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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